Xa sisiva nge-cholesterol, into yokuqala efika engqondweni yioyile, ibhotolo, itshizi, kunye nenyama enamafutha, akunjalo? Yinyani leyo, ziyayinyusa i-cholesterol. Kodwa ubusazi na ukuba ezinye ukutya ocinga ukuba zisempilweni kakhulu, okanye ocinga ukuba azimbi kangako, zinokunyusa amanqanaba akho e-cholesterol? Namhlanje, siza kuthetha ngezinye zezi zinto zokutya ezinokusimangalisa, kodwa kufuneka siziqwalasele.
Ukutya okunyusa i-cholesterol esingacingi ngako
Ngamanye amaxesha sicinga ukuba, "Oku akukho oyile," kodwa izithako ezisetyenziswa ekwenzeni oko kutya zinokuba namafutha agcweleyo . Ayizizo zonke amafutha ezidalwa zilingana. Amafutha agcweleyo yeyona nto iphambili ebangela ukuba amanqanaba e-cholesterol embi emizimbeni yethu anyuke kwaye andise umngcipheko wesifo sentliziyo.
Ngoku masibone ukuba oku kutya kuthini.
| Ukutya okumangalisayo | Kutheni le nto ichaphazela i-cholesterol? |
|---|---|
| 1. Inyama Egayiweyo | Sisoloko sicinga ukuba ukutshintsha inyama yenkomo ngenkukhu egayiweyo/i-turkey kulungile. Kodwa nokuba ibhalwe " 85 % yenyama egayiweyo," isenokuba namafutha amaninzi. Kungcono ukhethe inyama egayiweyo enenyama ... |
| 2. Iishukela ezongeziweyo | Iswekile inxulumene njani ne-cholesterol? Nangona inganyusi ngokuthe ngqo i-cholesterol embi, iswekile eyongeziweyo (efumaneka kwiziselo, kwiikeyiki, nakwiibhisikithi) iyayithoba "i-cholesterol elungileyo" yomzimba wethu (i-cholesterol ye-HDL) . Yiyo loo nto ukulawula iswekile kubaluleke kangaka. |
| 3. Iitapile ezicoliweyo | Iitapile zimifuno enempilo. Kodwa ingxaki ikwindlela esizilungisa ngayo. Ingakumbi 'iitapile ezicoliweyo' ezithengwa evenkileni zihlala zigcwele ibhotolo, ukhilimu, ubisi olupheleleyo, kunye netshizi.Yongeza. Emva koko iba "yibhombu yamafutha agcweleyo." |
| 4. Ipizza | Ipizza yenza umlomo wakho ube mnandi, akunjalo? Kodwa inamafutha amaninzi agcweleyo ngenxa yetshizi kunye nenyama efana nesoseji kunye neebhola zenyama ezongezwa kuyo. Kungcono ukuzikhawulela kwisilayi esinye, unciphise itshizi, kwaye endaweni yoko wongeze imifuno emininzi. |
| 5. Ubisi olunamafutha apheleleyo | Ubisi, iyogathi, kunye nobisi olunamafutha aphantsi zizinto ezilungileyo ze-calcium kunye neproteni. Kodwa ukuba ukhetha iintlobo "ezinamafutha apheleleyo", uya kongeza amafutha amaninzi agcweleyo ekutyeni kwakho. Ngoko ke khetha iimveliso "ezingenamafutha" okanye "ezinamafutha aphantsi" . |
| 6. Ioyile yekhokhonathi kunye neemveliso ezinxulumene nayo | Le yinyaniso emangalisayo kwabaninzi kwilizwe lethu. Nangona ikhokhonathi ilukutya okusekwe kwizityalo, ioyile yekhokhonathi, ioyile yesundu, kunye nobisi lwekhokhonathi zinamafutha amaninzi agcweleyo. Akukho mfuneko yokuyeka ngokupheleleyo ukuzitya ezi zinto, kodwa ukulawula izabelo kubaluleke kakhulu. Kungcono ukusebenzisa ioyile encinci xa upheka, kwaye ucinge ngobungakanani xa usitya izinto ezifana nerayisi ekhariweyo kunye ne-sambol yekhokhonathi. |
| 7. I-Ghee | I-Ghee ikwakukutya okunamafutha amaninzi agcweleyo. Kwakhona, iqulethe into ebizwa ngokuba yi-palmitic acid . Oku kungafakwa ngqo kwimithambo yegazi (imithambo yegazi) kwaye kuyivale. Ke ngoko, kungcono ukusebenzisa into efana neoyile yomnquma endaweni ye-ghee. Okanye, nciphisa umlinganiselo owusebenzisa kakhulu. |
| 8. Iipastries kunye neepayi | Iimveliso zebhaka ezifana neepastries, iipayi, kunye neerolls zihlala zisebenzisa ibhotolo eninzi, i-shortening, kunye nekhrimu ukwenza i-crust. Ezi zezona mithombo ziphambili zamafutha agcweleyo. Ukuba utya into efana nepayi yeziqhamo, unganciphisa umxholo wamafutha kunye neekhalori ngokutya intlama encinci kunye neziqhamo ezingaphezulu ngaphakathi. |
| 9. Ithiyetha yeemuvi iPopcorn | Ayizizo iipopcorn eziqhelekileyo, ingakumbi iipopcorn ozifumana kwiindawo zokubukela iimuvi. Zenziwe ngeoyile okanye ibhotolo. Emva koko zigalela ibhotolo encinci phezulu. Oku kwenza ukuba ibe mnandi kakhulu kwaye ineekhalori eziphezulu. Kungcono ukuyicela ngaphandle kwebhotolo phezulu uze ukhethe eyona incinci kangangoko. |
Musa ukoyika ukubona ezi zinto. Oku akuthethi ukuba ufanele uyeke ukuzitya ngokupheleleyo. Into ebalulekileyo kukwazi nokulawula ubungakanani bazo .
Cinga ngezi zinto xa upheka.
Njengakwinto esiyityayo, indlela esiyipheka ngayo ikwachaphazela ngqo amanqanaba ethu e-cholesterol. Nazi iingcebiso ezintathu ezilula zokukunceda:
- Kuphephe ukuqhotsa nzulu: Nanini na xa kunokwenzeka, endaweni yokuqhotsa ukutya, kubilise, kubhake, kugrile, okanye kukupheke ngomphunga.
- Susa amafutha agqithisileyo enyameni: Ngaphambi kokuba upheke into efana nenkukhu, susa ulusu ngokupheleleyo. Nciphisa amafutha amhlophe abonakalayo kwezinye iintlobo zenyama.
- Sebenzisa izixhobo zokupheka ezilungileyo: Xa usebenzisa iipani ezinganamatheliyo, awudingi ioyile eninzi. Kwaneoyile yemifuno isetyenziswa ngomlinganiselo omncinci kakhulu. Ukusebenzisa isitshizi sokupheka kukwayindlela elungileyo.
Ukuba ukhathazekile ngamanqanaba akho e-cholesterol, okanye ukuba umntu kusapho lwakho une-cholesterol ephezulu okanye isifo sentliziyo, eyona nto ilungileyo onokuyenza kukuthetha nogqirha wakho . Angakunika icebiso elifanelekileyo malunga nokutya kunye nendlela yokuphila efanelekileyo kuwe.
Umyalezo Wokuya Ekhaya
- Oko ukutyayo kuchaphazela ngqo amanqanaba akho e-cholesterol. Lumka kungekuphela nje ngamafutha abonakalayo afana nebhotolo neoyile, kodwa nangamafutha afihlakeleyo.
- "Amafutha agcweleyo" kunye "neeswekile ezongeziweyo" zezona ntshaba zimbini zinkulu. Ziqhelise ukufunda iilebheli zokutya.
- Nangona ioyile yekhokhonathi kunye ne-ghee zisekelwe kwizityalo, zinamafutha amaninzi agcweleyo. Ngoko ke lumka kakhulu malunga nobungakanani oyisebenzisayo.
- Endaweni yokuyeka ukutya ngokupheleleyo, ulawulo lokutya kunye nokutshintsha iindlela zokupheka kunokwenza umahluko omkhulu.
- Ukuba unenkxalabo malunga namanqanaba e-cholesterol yakho okanye indlela otya ngayo, qiniseka ukuba uqhagamshelana nogqirha wakho.
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